Trying to get my diet on track need some help.

[Atibbo]

First off,

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

180 pounds, 5,11", 22 years of age.

66 + 1121.4 + 901.7 - 149.6 = 1939.5

Not sure what number to x my BMR
I lift weights hard for about an hour and a half and 40 minutes of cardio at around a heat rate of 130 BPM.
For the rest of the day I usually don't do much except sit.

Goal = 8% body fat or lower.

I've ate bad my whole life.. Fast food was my best friend and my parents never really cooked any healthy meals. I was always skinny.. but as of lately by bad habits have caught up to me and it's not fun. I look absolutely horrible. I've been working out for about a year now and I'm definitely a hell of a lot stronger than I used to be but I don't think I've lost any fat.. Self esteem is pretty low at this point with trouble finding work and body looking like shit, so time to get sexy.

I've watched the 6 Milos Sarce videos and tried to put some of that info to use so since Monday this is what I have been doing.

Being laid off I don't have an exact time I get up. ( Can be arranged ) But when I do get up this is what I do.


(Calories)(Fat)(Carbs)(Protein)

-3 Egg whites
(51.3)(0.17g)(0.72g)(10.7)

- Half a cup of large flake oats with a spoon full of brown sugar.
(222.6)(4.1g)(40.9)(8.2g)

- 1 Scoop Whey protein
(120)(2g)(2g)(24g)

-150mL Skim Milk
(56)(0g)(7.8g)(5g)

About an hour later:

- 0.280 Kg boneless, skinless chicken breast cooked in a pan on stove.
Added a sprinkle of Montreal steak spice for flavor.
(547)(21.6g)(0g)(82.7)

Dunno if that's right or not.. Got the info from fitday.com on the pack it says Comp Chicken Breasts Boneless Skinless Portions Net Wt/Ct 0.560 Kg
So 0.280 each one.

Half hour later:

Workout

After weight training I do 40 minutes of cardio and keep heart rate at about 130 BPM.

Soon as I leave gym:

-2 Scoops of Whey protein
(240)(4g)(4g)(46g)

- 1 Cup (250mL) Skim milk
(90)(0g)(13g)(9g)

- Medium Banana
(105)(0.39g)(27g)(1.3g)

About an hour later:

- 0.197 Kg Steak fried in the pan with a sprinkle of Montreal steak spice for flavor.
(468.6)(27.7)(0g)(51.2g)

- 1 Cup (250mL) V8 Vegetable cocktail (low sodium)
(50)(0g)(11g)(2g)

About an hour later:

- 1 Can of flaked light tuna (water drained)
(120)(1g)(0g)(30g)

- 4 Slices of 100% whole wheat bread
(300)(4g)(56g)(12g)

- 1 Scoop Whey protein
(120)(2g)(2g)(24g)

-150mL Skim Milk
(56)(0g)(7.8g)(5g)

BED

Total:
Calories = 2610.5
Fat = 66.96
Carbs = 172.22
Protein = 311.1

This is what I'm working with:



I have some pretty bad gyno right now. I'm going to start taking Nolva and Clom on friday.. wondering if this is going to help my gyno or do I need surgry to look normal again?

When I look at myself in the mirror I don't look ANYWHERE near that horrible as in the picture. It's almost as if I can't even notice the pec difference.



What do you guys think? Any help is MUCH appreciated.

[eatrainrest]

First off,

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

180 pounds, 5,11", 22 years of age.

66 + 1121.4 + 901.7 - 149.6 = 1939.5

Not sure what number to x my BMR
I lift weights hard for about an hour and a half and 40 minutes of cardio at around a heat rate of 130 BPM.
For the rest of the day I usually don't do much except sit.

Goal = 8% body fat or lower.

I've ate bad my whole life.. Fast food was my best friend and my parents never really cooked any healthy meals. I was always skinny.. but as of lately by bad habits have caught up to me and it's not fun. I look absolutely horrible. I've been working out for about a year now and I'm definitely a hell of a lot stronger than I used to be but I don't think I've lost any fat.. Self esteem is pretty low at this point with trouble finding work and body looking like shit, so time to get sexy.

I've watched the 6 Milos Sarce videos and tried to put some of that info to use so since Monday this is what I have been doing.

Being laid off I don't have an exact time I get up. ( Can be arranged ) But when I do get up this is what I do.


(Calories)(Fat)(Carbs)(Protein)

-3 Egg whites
(51.3)(0.17g)(0.72g)(10.7)

- Half a cup of large flake oats with a spoon full of brown sugar.
(222.6)(4.1g)(40.9)(8.2g)
eliminate this stick to 8-10 egg whites and 1 cup oats, not refined pre packed oatmeal, naturally rolled oats.. search recipe sections on how to make pancakes wiht them

- 1 Scoop Whey protein
(120)(2g)(2g)(24g)

-150mL Skim Milk
(56)(0g)(7.8g)(5g)

elminate milk and whey, you cant sub shakes for food, and the milk im against for sugar and fat content so id cut it
About an hour later:

- 0.280 Kg boneless, skinless chicken breast cooked in a pan on stove.
Added a sprinkle of Montreal steak spice for flavor.
(547)(21.6g)(0g)(82.7)
21g of fat in chickent breast???? grill the sucker and it should have next to no fat.. chicken breast does not have 21g fat so its wrong.

Dunno if that's right or not.. Got the info from fitday.com on the pack it says Comp Chicken Breasts Boneless Skinless Portions Net Wt/Ct 0.560 Kg
So 0.280 each one.

Half hour later:

Workout

After weight training I do 40 minutes of cardio and keep heart rate at about 130 BPM.

Soon as I leave gym:

-2 Scoops of Whey protein
(240)(4g)(4g)(46g)

- 1 Cup (250mL) Skim milk
(90)(0g)(13g)(9g)
why would you add milk PWO, you have the whey for fast absorption and this will slow it down. stick to 40-50g carbs here and 25g protein of whey with a 1.5 hour refeed meal with about 40g protein and 50-75g carbs (low GI carb like brown rice, sweet potato, etc._

- Medium Banana
(105)(0.39g)(27g)(1.3g)

About an hour later:

- 0.197 Kg Steak fried in the pan with a sprinkle of Montreal steak spice for flavor.
(468.6)(27.7)(0g)(51.2g)

again 27.7g fat her?? this is no good...
- 1 Cup (250mL) V8 Vegetable cocktail (low sodium)
(50)(0g)(11g)(2g)
eat this after your refead meal and it should have an EFA like olive oil, almond oil, etc.
About an hour later:keep meals 2.5-3 hours apart, except the refeed meal which is 1-1.5 hours after initial PWO shake AFTER CARDIO

- 1 Can of flaked light tuna (water drained)
(120)(1g)(0g)(30g)

too much tuna, rotate protein sources use turkey here ro something
- 4 Slices of 100% whole wheat bread
NO, NO need for complex carbs, or any after PWO
(300)(4g)(56g)(12g)

- 1 Scoop Whey protein
(120)(2g)(2g)(24g)

-150mL Skim Milk
(56)(0g)(7.8g)(5g)
horrible choice, eilminate. sub here with another EFA liek mentioned above, rotate the EFA sources. fish oil with some casein would be great here, then passs out

BED

Total:
Calories = 2610.5
Fat = 66.96
Carbs = 172.22
Protein = 311.1

This is what I'm working with:



I have some pretty bad gyno right now. I'm going to start taking Nolva and Clom on friday.. wondering if this is going to help my gyno or do I need surgry to look normal again?

When I look at myself in the mirror I don't look ANYWHERE near that horrible as in the picture. It's almost as if I can't even notice the pec difference.



What do you guys think? Any help is MUCH appreciated.

comments in bold, id follow close toa 40/40/20 split eating at maintenace BMR. as long as your burning around 600+ calories a day it looks around maintenace to me make changes advised

[Atibbo]

comments in bold, id follow close toa 40/40/20 split eating at maintenace BMR. as long as your burning around 600+ calories a day it looks around maintenace to me make changes advised

Should I drink nothing but water with all my meals? Or would it be okay to have a glass of orange juice with the first meal?

(Calories)(Fat)(Carbs)(Protein)

8 AM:

-8 Egg whites
(136.7)(0.45g)(1.9g)(28.7)

- 1 cup of large flake oats with a spoon full of brown sugar.
(445.2)(8.2g)(81.8)(16.4g)

-I'll have to check out the rolled oats at the grocery store. Right now I have Robin Hood large flake oats, 1 cup of those wouldn't be the same?

10:30 AM:

- 1/2 Can of flaked light tuna (water drained)
(60)(0.50g)(0g)(15g)

- 2 Slices of 100% whole wheat bread
NO, NO need for complex carbs, or any after PWO
(150)(2g)(28g)(6g)

11:00 AM:

Workout

After weight training I do 40 minutes of cardio and keep heart rate at about 130 BPM.

Soon as I leave gym:

1:30 PM

-2 Scoops of Whey protein
(240)(4g)(4g)(46g)

So basically mixing water with the whey protein is a safe bet?

- Medium Banana
(105)(0.39g)(27g)(1.3g)

40 -50g of carbs here you say, I'm getting about 27 with the banana what else could I add to get those 13 - 23 grams?

3:00PM

I'm thinking for refeed meal some turkey, I'm going to go to the grocery store tomorrow morning. What kind of turkey should I look for?

- V8 Vegetable Cocktail
(50)(0g)(11g)(2g)

How long after I eat my refeed meal should I down the V8? And did you mean I should take some EFA along with the V8? Is there a type of pill I can buy to take care of the EFA?

1.5 hour refeed meal with about 40g protein and 50-75g carbs (low GI carb like brown rice, sweet potato, etc._


6:00 PM:

- 0.280 Kg boneless, skinless chicken breast cooked in a pan on stove.
Added a sprinkle of Montreal steak spice for flavor.
(547)(21.6g)(0g)(82.7)

Do the calories and protein look normal to you? I'm getting a bbq this weekend maybe that will reduce the fat rather then cooking it in a pan

9:00 PM: EFA? What do you suggest I eat here?

BED

Total:
Calories = 1733.9 not including refeed meal and 9:00 PM meal
Fat = 37.14
Carbs = 216 50 carbs added from refeed meal
Protein = 238.1 40g added from refeed meal

[eatrainrest]

(Calories)(Fat)(Carbs)(Protein)

8 AM:

-8 Egg whites
(136.7)(0.45g)(1.9g)(28.7)

- 1 cup of large flake oats with a spoon full of brown sugar.
(445.2)(8.2g)(81.8)(16.4g)

-I'll have to check out the rolled oats at the grocery store. Right now I have Robin Hood large flake oats, 1 cup of those wouldn't be the same?

10:30 AM:

- 1/2 Can of flaked light tuna (water drained)
(60)(0.50g)(0g)(15g)

- 2 Slices of 100% whole wheat bread
NO, NO need for complex carbs, or any after PWO
(150)(2g)(28g)(6g)

11:00 AM:

Workout

After weight training I do 40 minutes of cardio and keep heart rate at about 130 BPM.

Soon as I leave gym:

1:30 PM

-2 Scoops of Whey protein
(240)(4g)(4g)(46g)

So basically mixing water with the whey protein is a safe bet?
yep
- Medium Banana
(105)(0.39g)(27g)(1.3g)

40 -50g of carbs here you say, I'm getting about 27 with the banana what else could I add to get those 13 - 23 grams?

id stay away from the banana...personally i would do up to 50g carbs half simple half complex i mix my grinded up oats and waxy maize, with 25g whey to get a 2:1 ratio, than refeed with oatmeal pancakes....mmm

3:00PM

I'm thinking for refeed meal some turkey, I'm going to go to the grocery store tomorrow morning. What kind of turkey should I look for?

i get hartford reserve all natural turkey from the deli.

- V8 Vegetable Cocktail
(50)(0g)(11g)(2g)

How long after I eat my refeed meal should I down the V8? And did you mean I should take some EFA along with the V8? Is there a type of pill I can buy to take care of the EFA?
stick with oilds mentioned below... you wnna follow the fat/protein meals after your pwo refeed meal.. ... i would eliminat ethe v8 im sure there are some carbs, unwatned sugar or fats in there. stick to leafy green veggies, lean protein source, and an EFA and make a little salad

1.5 hour refeed meal with about 40g protein and 50-75g carbs (low GI carb like brown rice, sweet potato, etc._


6:00 PM:

- 0.280 Kg boneless, skinless chicken breast cooked in a pan on stove.
Added a sprinkle of Montreal steak spice for flavor.
(547)(21.6g)(0g)(82.7)

Do the calories and protein look normal to you? I'm getting a bbq this weekend maybe that will reduce the fat rather then cooking it in a pan

well i dont know by kg. my chicken breast is 4 oz, 120 calories 1g ffat, and i grill it.

9:00 PM: EFA? What do you suggest I eat here?

mix some walnut oil and fish oil caps here.. enough to cover 20% fats off your total caloric intake.. or any of these fats...

anything that converts to EPA/DHA:

Walnut oil
Almond oil
Pecan oil
Macadamia nut oil
Olive oil
avacado oil
Fish oil


BED

Total:
Calories = 1733.9 not including refeed meal and 9:00 PM meal
Fat = 37.14
Carbs = 216 50 carbs added from refeed meal
Protein = 238.1 40g added from refeed meal

red, lol

[Atibbo]

Thanks for the help
Few more questions haha
Where can I purchase some of this waxy maize you speak of?
Can you suggest a rolled oats pancake recipe, maybe the one you use?
As for the 9PM meal, is it okay if I just take some 0mega 3 and 6 capsules and call it a night? I have some cod liver oil also have some multi vitamins if their of use to me.

And after the refeed meal basically just eat fibrous carbs and food with no carbs but high in protein and a little fat?

P.S. why won't it let me say o mega?

[eatrainrest]

Thanks for the help
Few more questions haha
Where can I purchase some of this waxy maize you speak of?
Can you suggest a rolled oats pancake recipe, maybe the one you use?
As for the 9PM meal, is it okay if I just take some 0mega 3 and 6 capsules and call it a night? I have some cod liver oil also have some multi vitamins if their of use to me.

And after the refeed meal basically just eat fibrous carbs and food with no carbs but high in protein and a little fat?
yep fibrous ccarbs wuold be lettuce, but you want FAT here, EFA's only..my last 3 meals are
1-lettuce, TBSP EFA, LEAN PROTEIN
2-LETTUCE, TBSP EFA, LEAN PROTEIN
3-CASEIN AND EFA

P.S. why won't it let me say o mega?

well the waxy maize ON makes a supplement called glycomaize... i use it to get the 2:1 ratio im probly going to start doing half oats/half glycomaize because im more a fan of foods than supplemented simple carbs for PWO.

yea take your EFA's but avoid flax stick tot he ones i mentioned, with NO carbs as this is the routein you watn tto follow. for example this is my schedule.

from beginning to end----
1-pro/carb
2-pro/carb
gym
3-PWO1-pro/carb
4-PWO refeed-pro/carb
5-pro/fat
6-pro/fat
7-pro/fat

pancake recipe, you will have to find out what batter works for you its a test...i make mine the night before wtih about 5-6 egg whties and 1.25 cups naturally rolled oats (grinded in food grinder). mix to a fine battter, spray butter pam spray on the pan and cook them.. cook the rest of the egg whties separetely because if too liquidy you cant make pancakes

[Atibbo]

Okay thanks so much!!!! I just bought some Evolution labs glucevol 100% waxy maize (The guy who was at the store told me that it is the best stuff because it doesn't go through your liver it gets absorbed into the blood stream.)
1 scoop = 36g of carbs. I don't have a blender at the moment so I couldn't put in any oats but I did the one scoop of protein 24g and a scoop and a little of the waxy maize to try and get the 2:1 ratio. I mixed it all up with some water and let me tell ya, it don't taste that great lol but I'll get used to it.

As you mentioned for your last 3 meals:
1-lettuce, TBSP EFA, LEAN PROTEIN
2-LETTUCE, TBSP EFA, LEAN PROTEIN
3-CASEIN AND EFA

I'm thinking I should cook a chicken breast and eat half for first meal and second half for the second meal.
I bought some celery would that be okay as well for the fibrous carbs?
All I have atm for EFA is cod liver oil I will be getting some almond oil when I get a chance but for now is it okay if I take 1 cod liver oil cap with 3 of the last meals? by the way what is casein?

[eatrainrest]

yea thats fine... casein is slow absorbing protein is essential to have slow absorbing protein right before bed to keep you as anabolic as possible...ON glycomaize is a good product check it out as well when your done wtih that.. it has trehalose to have some intermediate so its not all so quick absorption.. or so they say

[Atibbo]

K I think I got a pretty solid diet in the works... How many cod liver oil caps should I take with the last 3 meals? You said 1 tbsp for each meal? That would seem like a lot of caps. How many grams of fat would that be?

[eatrainrest]

buy the oils

[Atibbo]

buy the oils

Here it is finished, I hope it's good enough to lose some fat.



Wake up:

8 Egg whites 1 cup of oats

2 hours 30 minutes later:

Half can of tuna with 2 slices of 100% whole wheat bread and banana.

<b>How long should I wait after eating my second meal to go to the gym?</b>

Super Pump 250 right before gym

GYM

After gym:

waxy maize and whey protein 2:1 shake.

Hour and a half later:

8 - 10 oz chicken breast with 2 bake potatoes.

2 - 2 half hours later:

4-5 oz chicken breast mixed with some romaine lettuce to make a little salad and 1 TBSP of norwegian cod liver oil.

2 - 2 half hours later:

Exact same meal as before.

Before bed: 1 scoop of BSN syntha-6 slow release protein.

I didn't put the lettuce into the pie chart so that should make up for some lost carbs and get the 40:40:20

Since my BMR is 1939.5 and I'm eating about 2,245 calories, how many calories do I need to burn at the gym to lose weight?
Wondering how many calories are burned in an average weight training session that's the only thing I'm having trouble figuring out now.. Is how many cals I need to burn.

[eatrainrest]

you should be ating at around BMR on non workout days and account for calories burned on workout days. or go by your calculations multiplied by 1.55, etc. so absically you have to be eating diff amoutn of cals on workout days than non workout.. this is essential

[Atibbo]

you should be ating at around BMR on non workout days and account for calories burned on workout days. or go by your calculations multiplied by 1.55, etc. so absically you have to be eating diff amoutn of cals on workout days than non workout.. this is essential

What do you mean by multiply by 1.55? I go to the gym everyday to do cardio and weight training 3 days on 1 day off.

[eatrainrest]

http://forums.steroid.com/showthread.php?t=384395 -BMR

you need to eat diff amount of calories on off days than workout days